IRONBOOT CLASSIC 5.0

Complete as many reps as possible in 13 minutes of:

200 BARBELL THRUSTERS(45/35LB)

200 CAL BIKE(2 bikes- 100 cal on each bike)

Then in remaining time complete as many reps as possible of:

Clean and Jerk(135/85lb)

MALE/MALE PAIR

FEMALE/FEMALE PAIR

Workout details:

3-2-1 GO- A Pair will work on the bikes and a pair will work through the thrusters. both bikes will be going at the same time.

Starting with a pair on the bikes working to 200 calories (100 on each bike) and the other pair rotating to acquire 200 empty barbell thrusters. (45lb/35lb). One person at a time working on the thrusters while the other rests.

Teammates are allowed to switch from bike to the thrusters as needed, but pairs must remain in M/M, F/F form.

Once either calories OR thrusters are complete (whichever comes first) ONE pair may advance to Clean and Jerks. (135lbs/85lbs) If thrusters and calories are completed at the same time, all teammmates will advance to clean & jerks. Each team is responsible for adding the weight to their respective barbell for the clean and jerks. The score for this workout is based on the # of clean and jerks all 4 teammates acquire.

workout example:

JOE bikes to 50 cals and MARK bikes to 55 then switch with MARY/JEN who got to 50 thrusters. The men would then take over the thrusters continuing 51-52 etc. The women would then work through the bikes. pairs and can switch through the bikes and thrusters as needed.

Lets say the women finish the thrusters and then load their barbell and start to complete CNJs while the men continue on the bikes. The women get to 15 CNJS and the men finish on the bikes who then move to their barbell, load it up and start CNJs. at the end of the workout the girls have completed 50 clean and jerks and the men have completed 40 the teams total score would be 90 reps. 

Standards:

THRUSTER- empty barbells 45/35lb- front rack barbell, squat with hip crease below the knee, come out of the squat into a press with barbell locked out overhead with the elbows locked out. PLEASE NO DROPPING THE EMPTY BARBELL. Pairs do not have to drop the barbell on the floor they may pass the bar to their partner.

BIKES- 2 Assault bikes 

CLEAN AND JERKS- 135/85lb- from the floor, cleaned to ones shoulders then shoulder to overhead. Our Judges will not be looking for redips and jerk specifc. only that the bar is overhead and locked out. We are not trying to make judging complicated. If there is a slight press out or a fast push press it will be allowed. As long as the rep is over head and locked out it is a good rep.

Choose your FATE 5.0

Each teammate will choose one of the 4 workouts to be completed in this order for time:

Partner A.- SWINGING AWAY

20 cal row

50 kettlebell swings (24/16kg)

20 cal row

Partner B.- HANGMAN

20 cal row

50 dumbbell hang to overhead (50/35lb)

20 cal row

Partner C.- UP AND DOWN

20 cal row

50 Barbell ground to overhead(75/55lb)

20 cal row

Partner D. - ALPACA

20 cal row

50 Dumbell box Step overs(50/35lb,24/20”)

20 cal row

Details:

Teams will strategize on which order they want their team to go. This gives the option to place athletes on an event of their choosing. 

Each partner will complete 1 of the 4 workouts in the order provided. 

Once "SWINGING AWAY" is complete the athlete will tag out the next partner to complete "Hangman" then once they complete that they will tag the partner to complete "Up and Down" and so on to the last workout. 

Standards:

ROW: There will be 2 rowers set up in each lane. Teammate will be able to be sitting on their rower next to the other teammate. Once their teammate has completed their workout they can reach over and tag the next one. 20 cals will be for all athletes. 

KB SWINGS: 24/16kg- Standard to be looked for ears in front of shoulders elbows should not be bent at the top of the swing. Elbows locked out at the top. KB should be over the heels and ears in front of shoulders at the top of the swing. 

DB HANG TO OVERHEAD: 50/35lb with 1 hand holding the DB athletes will complete a hang to overhead. Meaning this can either be a DB HANG SNATCH or a DB CLEAN AND JERK. Its up to the athlete to decide. You may also change our db snatch and db clean and jerk as needed. The main standard is the db overhead and pulled from the hang with 1 arm. 

BARBELL GROUND TO OVERHEAD: 75/55LB- mens or womens barbells- up to the athlete to let the judge know so it can be switched out. This can either be a BARBELL POWER SNATCH or BARBELL CLEAN AND JERK. Can also be switched out or alternated with snatch or cnj. Main standard to be looked for: bar touches the ground and bar is LOCKED OUT OVERHEAD(no bent arms)

DB BOX STEP OVERS: 50/25LB,24/20"- Athletes may hold the db in the hang or on their shoulders. main standard: athletes holds DB and both feet on the box(do not have to stand all of the way up locked out, knees may be bent on the box) and over with both feet back to the ground and repeat.

SCORE: time on the clock at the end of the 4th teammate completing ALPACA.

SCORED as 1 workout.

2 MIN MAX TEAM TIRE FLIPS

LARGE TIRE- 400-500LB 

This event must be completed before the start of the final wod. There will not be a heat schedule for this event.  First come first serve basis. Please let floater judge know that your team would like to be next.

Complete the following for time:

800M RUN MALE/FEMALE PAIR A.

800M RUN MALE/FEMALE PAIR B

At the sound of the 3-2-1 GO the first pair will run 800 meters outside. They will then pass a baton to their teammates and PAIR B will go. Score will be the total time of both pairs combined. 

Example of workout:

JOE & MARY start the run. JOE gets back before MARY and passes the baton to MARK then shortly after MARY arrives back and passes the baton to JEN. MARK then gets back to the finish line at 4:05 followed by Jen at 4:40. The teams score for PART A.  is "8:45". 

After both pairs have arrived back the team will rest until 13:00 at which PART B will begin. 

Complete As Many Rounds as possible in 8 minutes of:

10 Synchronized team deadlifts(205lb)

15 pair burpee box overs(24/20")

Male female pairs

At 13:00 from Part A- Part B will begin

Deadlifts

• Teammates must complete 10 synchronized team deadlifts.
• Barbells 1 male barbell and 1 female per barbell
  • loaded to 205lb on both barbells. Womens side will have 2x35s loaded and mens side with 2x45s. Womens barbell will have a 5lb plate on each side to make up the difference
• Synchronized deadlifts
  • MF pairs will face eachother and complete deadlifts synchronized. Reps are complete when both pairs shoulders are behind the bar at the top of the lock out and standing all the way up. 
  • Synchro standard- bars touch floor at same time and stand up locked out together.
• Static hold-
  • After 10 deadlifts, one pair will remain holding the barbell in a static hold standing all the way up with the shoulders behind the bar.
  • Static Hold will be held while the other pair is working on their burpee box overs
• Synchro MF PAIR burpee box overs(24/20")
  • Each lane will have 2 boxes set up 1 @24" next to 1 @20" 
  • MF PAIR chest to the ground together is the main standard we are looking for. A rep starts with both MF pairs chest to the ground. 
  • if one of the pairs is slower than the other than the faster one would wait on the floor for the slower athlete to start the next rep.
  • chest to the floor then on and over the box. 
    • This means that the box overs may be either a BOX JUMP OVER or a BOX STEP OVERS. Standing tall/ locked out on the box will not be needed. 
    •  Pairs feet do NOT have to be on the box at the same time. 
    • However BOTH feet of each athlete must touch the box 
  •  
  • Standard- Chest to ground together on and over the box. rep is completed when both athletes touch the ground on the other side of the box. 
  • Pairs may switch out as needed on the burpee box overs. 
    • Example- MARY and JOE burpee box over for 10 reps while MARK and JEN static hold. Switch at 10 reps then Mark and JEN complete the remaining 5 reps. 
  • Teams may also switch out pairs.
    • Example- MARY and JOE burpee box over for 10 reps while MARK and JEN static hold. JOE stays on the burpee box overs because hes a little faster than MARK but MARY needs a break. Then JEN would come in and finish out the 5 reps with JOE.
• Score is total amount of rounds and reps.
• Part A and Part B are scored separately.